Heart Rate Exercise Calculator

Here’s a comprehensive table summarizing all you need to know about heart rate exercise zones:

Zone	% of Max HR	Heart Rate Range	Intensity	Benefits	Example Activities
1	50-60%	Very Light	Recovery, warm-up	Improves overall health, aids recovery	Walking, light stretching
2	60-70%	Light	Fat burning, base fitness	Builds endurance, burns fat	Brisk walking, easy jogging
3	70-80%	Moderate	Aerobic fitness	Improves cardiovascular health, increases stamina	Steady jogging, cycling
4	80-90%	Hard	Anaerobic endurance	Increases speed, power, and lactate threshold	High-intensity intervals, fast running
5	90-100%	Maximum	Performance, speed	Improves maximum performance and speed	Sprinting, very short high-intensity bursts

Additional Key Information:

1. Max HR Calculation: 220 – Age (e.g., for a 30-year-old: 220 – 30 = 190 bpm)3
2. Optimal Training HR: (Max HR – Resting HR) × Factor + Resting HR
   • Factor for intense training: 0.8
   • Factor for moderate training: 0.6
   • Factor for beginners: 0.52
3. Resting HR: Typically 60-100 bpm for adults; lower for athletes1
4. Fat Burning: Occurs in all zones, but Zone 2 is often considered optimal for fat burning5
5. Recommended Exercise: 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week4
6. Heart Rate Monitoring: Can be done using chest straps, watches, or other wearable devices5

Remember, these are general guidelines. Individual factors like fitness level, medications, and health conditions can affect heart rate responses to exercise. It’s always best to consult with a healthcare professional before starting a new exercise program.